Pan-Seared Orange Roughy with Caper Butter

Pan-Seared Orange Roughy with Caper Butter recipe videos

Pan-Seared Orange Roughy with Caper Butter is a classic seafood dish featuring a mild, white-fleshed ocean fish cooked to a golden crust and topped with a tangy, savory butter sauce. The dish typically includes orange roughy fillets, butter, capers, lemon juice, and fresh herbs like parsley. It is a popular preparation in modern Western cuisine, particularly in upscale restaurants and coastal dining.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, with minimal carbohydrates, making it a nutrient-dense meal. A typical serving provides a good source of omega-3 fatty acids, vitamin B12, selenium, and phosphorus, with a rough calorie estimate of 350-450 kcal per serving.

Nutrition breakdown

Calories	380 kcal
Protein	32 g
Carbs	2 g
Fat	26 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	420 mg
Vitamin B12	8.5 mcg
Selenium	45 mcg
Phosphorus	280 mg
Potassium	350 mg
Omega-3 (EPA+DHA)	0.5 g
Vitamin D	2.5 mcg
Niacin (B3)	5 mg
Magnesium	30 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Orange roughy is a deep-sea fish known for its exceptionally long lifespan (up to 150 years), making it a unique and sustainable choice when sourced responsibly. The caper butter sauce adds a Mediterranean flair, combining rich dairy with briny, floral notes from the capers.